Weight Loss Fitness Testing in Santa Cruz

VO₂ max testing reveals your fat-burning zones and optimal exercise intensity:

• Fat-Burning Zone (FatMax):
  • • Exact heart rate where you oxidize the MOST fat
  • • Typically upper Zone 1 to mid Zone 2
  • • Training here = maximize fat loss per workout
• Zone 2 Base Building:
  • • Build aerobic base while burning fat
  • • Improves mitochondrial density = better fat oxidation
  • • Sustainable intensity-can do 30 to 60 min easily
• Avoid Overtraining:
  • • Too hard (Zone 3 to 5) = cortisol spikes = fat retention (especially belly fat)
  • • Chronic high-intensity = burnout, injury, plateau
  • • Testing shows you the LINE-don't cross it during fat loss phase!
• Efficient Workouts:
  • • Train at the right intensity for YOUR body
  • • No more guessing or wasting time
  • • Maximize results per workout hour
• Preserve Muscle:
  • • Zone 2 training + strength training + adequate protein = lose fat, keep muscle
  • • Goal: Fat loss, NOT just "weight" loss

Test Details: 45 to 60 minutes. Choice of treadmill, bike, rower, or stair mill.

Best Value: Get BOTH RMR and VO₂ max testing for complete weight loss optimization:

• Complete picture: Nutrition (RMR) + Exercise (VO₂ max)
• Calorie targets: Based on YOUR measured metabolism
• Exercise zones: Optimized for fat burning, not generic
• Most comprehensive approach: Both sides of the weight loss equation
• Higher success rate: When you have all the data

Common mistakes that testing prevents:

• Eating Too Little (Chronic Undereating):
  • • Slows metabolism (adaptive thermogenesis)
  • • Increases hunger hormones (ghrelin)
  • • Muscle loss (body burns muscle for fuel)
  • • Fatigue, irritability, poor sleep
  • • Rebound weight gain when diet ends
  • • Testing prevents: Know exact safe deficit
• Eating Too Much (No Actual Deficit):
  • • Calculator says 2,000 cal/day... you're actually 1,700
  • • Eating 1,800 thinking it's a deficit... it's not
  • • Result: No weight loss despite "trying"
  • • Testing fixes: Know YOUR true number
• Exercising Too Hard (Chronic HIIT):
  • • Cortisol elevation → fat retention (especially visceral fat)
  • • Burning carbs, not fat
  • • Increased appetite (compensatory eating)
  • • Burnout, injury, quitting
  • • Testing shows: Zone 2 is better for fat loss!
• Not Enough Exercise:
  • • Relying on diet alone = slow progress, muscle loss
  • • No calorie burn from movement
  • • No metabolic benefit from training
• Wrong Intensity (Gray Zone Training):
  • • Training in Zone 3-too hard to burn fat, too easy for adaptation
  • • The worst of both worlds
  • • Testing fixes: Stay in Zone 2 for fat loss!

Testing eliminates ALL of this guesswork and prevents these pitfalls.

During exercise, your body burns a MIX of fat and carbohydrates:

• Too Easy (Zone 1 - Walking):
  • • High % of fat oxidation (70 to 80% fat)
  • • BUT: Total calories burned is LOW
  • • Example: 50 cal/10 min × 80% fat = 40 cal fat burned
• Sweet Spot (Zone 2 - Jogging/Easy Cycling):
  • • Moderate % of fat oxidation (50 to 70% fat)
  • • HIGHER total calories burned
  • • Example: 100 cal/10 min × 60% fat = 60 cal fat burned
  • • This is FatMax-the optimal fat-burning zone!
• Too Hard (Zone 3 to 5 - Hard Runs/Intervals):
  • • Low % of fat oxidation (20 to 40% fat)
  • • High total calories, BUT mostly carbs
  • • Example: 150 cal/10 min × 30% fat = 45 cal fat burned
  • • PLUS: Cortisol spike, fat retention, burnout risk
  • • Not ideal for fat loss phase!

VO₂ max testing reveals YOUR exact FatMax zone. For most people, it's 60 to 75% of max heart rate (Zone 2). Train here for optimal fat loss.

After testing, structure your training for maximum fat loss:

• Zone 2 Cardio: 3 to 5× per week
  • • 30 to 60 minutes per session
  • • Stay in YOUR fat-burning zone (from testing)
  • • Running, cycling, rowing, stair climbing, elliptical
  • • Sustainable pace-can maintain for full duration
• Strength Training: 2 to 3× per week
  • • Preserve muscle during calorie deficit
  • • Full-body or upper/lower split
  • • Focus on compound lifts (squat, deadlift, press, row)
  • • Critical: Muscle loss = slower metabolism!
• Daily Walking: Zone 1
  • • 30 to 60 min daily (or 8,000 to 10,000 steps)
  • • Extra calorie burn without fatigue
  • • Non-exercise activity thermogenesis (NEAT)
  • • Easy to sustain long-term
• Optional: Zone 3 to 4 Work (1 to 2× per week)
  • • Tempo runs or bike efforts
  • • Metabolic boost, fitness maintenance
  • • BUT: Keep volume low during fat loss phase
  • • Too much = cortisol issues

Your RMR test provides exact targets-example calculation:

• Step 1: Measure RMR
  • • Your RMR = 1,600 cal/day
• Step 2: Calculate TDEE
  • • Activity factor: Moderately active (1.5×)
  • • TDEE = 1,600 × 1.5 = 2,400 cal/day
• Step 3: Set Deficit
  • • Weight loss target: 2,400 - 500 = 1,900 cal/day
  • • Expected rate: ~1 lb per week
• Step 4: Set Macros
  • • Protein: 1g per lb (150g for 150 lb) = 600 cal
  • • Fat: 25% of 1,900 = 475 cal (53g)
  • • Carbs: Remaining 825 cal (206g)

Why strength training is NON-NEGOTIABLE during weight loss:

• Preserves muscle mass: Muscle burns 5 to 10× more calories than fat at rest
• Prevents metabolic slowdown: Losing muscle = slower metabolism
• Improves body composition: Look better at same weight
• Maintains strength: Functional fitness during fat loss
• Long-term success: More muscle = easier to maintain weight loss

Anyone serious about losing fat (not just "weight"):

• 10+ pounds to lose: Enough to warrant precision approach
• Failed dieters: Tried before without lasting success
• Athletes cutting weight: Lose fat while maintaining performance
• "Slow metabolism" concerns: Find out if it's actually slow (often not!)
• Plateaued: Stuck despite "doing everything right"
• Data-driven approach: Want science, not guesswork
• Long-term maintainers: Need to know maintenance calories

Retest to adjust targets as your body changes:

• RMR: Every 3 to 6 months as weight drops (metabolism adjusts downward)
• VO₂ Max: Every 8 to 12 weeks to adjust zones as fitness improves
• After 10% weight loss: Metabolism adapts-get new numbers to keep progressing
• Plateau (3 to 4 weeks): If weight stalls, retest to confirm targets

Local Santa Cruz resources for weight loss support:

• • RockUrBody Personal Training: rockurbody.com - Nutrition coaching + personal training
• • Santa Cruz gyms: Pacific Fitness, 24Hr, CrossFit-strength training options
• • Outdoor training: West Cliff running, San Lorenzo River Trail, beach walking
• • Cycling routes: Highway 1, Empire Grade for Zone 2 rides
• • Testing data works with any coach/trainer: Bring your results to your team

RMR Test: $75

20 to 30 min. Exact metabolic rate, calorie targets, macro recommendations.

VO₂ Max Test: $250

45 to 60 min. Fat-burning zones, training zones, efficiency analysis.

Performance Pack: $300 (Save $25)

Both tests-complete weight loss optimization. Nutrition + exercise = highest success rate.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Finding Us: Downtown Santa Cruz behind Hindquarter restaurant (second entrance off Dakota St.). Easy access from all Santa Cruz neighborhoods.

Contact:
Phone: 831-400-9227
Email: info@fitevals.com